How To Get Back On Track

It’s a cycle that most dieters recognize. Even those of us who eat clean as opposed to “dieting” are not immune.

You start off like gang-busters with eating clean and making it to the gym, and then suddenly, you find your motivation dwindling. It’s not pretty.

They say it takes 21 days to create a new habit. I beg to differ. After 21 years of trying to make a habit of getting to the gym, I still have my days (and yes, even weeks) when I just cannot seem to get there regardless of what I do or what I tell myself.

Clean eating is no different. While I may not have to make it down the street to the gym, I still have to make it to the grocery store, then back to the kitchen where I have to plan, prep, cook and clean up. At times, it’s just downright tedious.

Now don’t get me wrong, I love to cook. But I have my moments where the last thing I want to see is a knife or a pan. It’s enough to make me want to run to the nearest restaurant and order the least healthy thing on the menu. Because frankly, it’s easier to get in my car and drive to a restaurant than it is to get in my car and drive to the gym or to the grocery store (I know there’s logic in there somewhere.).

But then a day finally comes where I suddenly have a shift in my way of thinking, and I’m back to going gang-busters again.

Now that last part may sound easy, but it’s anything but. It can take me quite a while to work my way back to that “gang-buster” point. I’m learning that there is a process to it. A process that I hope to learn well enough, that I may some day be able to speed it up considerably.

Here’s what I’ve learned so far.

LOWER YOUR EXPECTATIONS – Getting remotivated usually starts with a new goal. A goal that is not quite as hard-to-reach as my previous goal. A goal that feels more attainable. More humane. More within my grasp. Instead of focusing on the remaining 60 pounds I need to lose, I figure out a reasonable number I want to reach on the scale. Perhaps a number that equals losing 5, 10 or 20 pounds instead of that overwhelming 60. I find that when I do this, the weight that comes off my shoulders starts to come off the scale as well.

THE KITCHEN IS NOW CLOSED (Or, don’t eat past 7pm) – I know there are a lot of people out there that will argue this point. They will say that your body doesn’t know whether it’s 7pm or 7am, it will burn fuel the same no matter what. But I beg to differ. As we slow down at night, our body requires less energy to function. The liver needs it’s rest as does the pancreas. Allowing time for digestion between your last meal and bed time allows your body to “close up shop” for the night. Just as our brains need rest via sleep, so do our bodies by allowing them to finish up for the night. After all, there’s a reason they call it “breakfast”. You’re supposed to be “breaking a fast”, not continuing a feast. I find that inevitably, when I stop eating at 7pm, I feel better in the morning, and I’ve managed to either maintain my weight or lose some (instead of gaining it because I had a 3 course meal at 11pm).

REPEAT AN OLD WORKOUT – I get easily intimidated at the gym. I’m 6 feet tall, yet I shrink to about 6 inches the moment I walk through the gym door. At times like this, it’s so much easier to get started with a routine that is familiar to me. Something I have done several times. A workout that allows me to move seamlessly from machine to machine without having to stop and figure something new out. A routine that I feel confident doing because it’s all been done before. For others, motivation may come from trying something new. But I’m a creature of habit. I find comfort in familiar things. So an old workout makes it far easier for me to talk myself into getting back to the gym. Then, once I’ve gotten my stride back, I can start altering my workout again to include something new.

EAT YOUR FAVORITES – I love comfort foods. Food has always been a source of security for me. It gives me a sense of peace. While this can sometimes become a problem, I find that if I focus on it, I can use this to my advantage. This is why I convert so many “mainstream” recipes to clean eating versions. I find comfort in the fact that if I want to indulge in some ice cream or chicken and dumplings, that all I have to do is make them. I don’t have this huge “do not eat” list attached to my fridge. I can have what I want, I just have to make it a little different.

FIND YOUR DRIVE, NOT YOUR MOTIVATION – I’m finding that being inspired and staying on track isn’t about that initial motivation that gets you to the gym on the first day. It’s about a drive and desire that comes from deep inside. A perseverance that says, “I’m going to do this no matter what“. That drive that will keep you going even when you don’t want to. While that initial spark in the beginning feels great, you have to dig deep to find your drive. Otherwise, your quest for health will fall short the moment your motivation does. It’s about waking up every morning, and realizing that you have a choice. You can choose to do those things which will contribute to your health, or you can choose to do those things which will contribute to the deterioration of your health. Nobody else can do this for you, and nobody else will suffer or benefit from your choices. It’s you, you and you. And let’s face it. Failing to make a decision, IS in fact, making a decision, isn’t it? So make sure you are making the right decision.

So now I’d like you to take a moment, and get out a pen and paper. Go through each point here, and write down what will work for you based on the above 5 recommendations.

What small goals feel more achievable to you?

What time of evening are you comfortable with closing your kitchen for the night?

Do you have an old workout you could do in your sleep? If so, great! Use that when it’s needed! If not, what is a simple, unintimidating workout you could do at the gym?

What are your go-to comfort foods? Can they be converted to clean eating guidelines?

What drives you? Dig deep here. Be honest. What will get you out of bed in the morning no matter what the circumstances? Your kids? An upcoming wedding? Avoiding a particular disease? Take the time to figure this out. It’s very powerful!

Once you have this list, put it up where you can always see it. Depend on that list in your moments of weakness. Trust me, it will get you through.

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Thank you for this post! It was a sad day for me when I came to the realization that keeping my weight off will be a life long journey. Just because the scale said I hit my goal weight did not mean it would stay there. It takes hard work and some days (even weeks) I just don’t have it in me to work hard. I have answered the questions and will tape it to my pantry! Thank you for asking us to do this!

Good post — I think it was you who said, “even if you are on track, if you don’t keep moving you’ll get run over”. I always try to keep balance in mind. Rebellion vs. restriction. If we are too strict with ourselves, we’re bound to rebel in some form (be it overeating, losing momentum in the gym etc.). Everything in life has cycles — in the early stages (of anything) we are setting goals, putting out lots of energy, really getting after it and then when we hit the peak we feel we should be able to stay there. But in the cycle, we need to start bringing that energy back in, getting grounded, maybe even just “be”, so that when we’ve come ’round, we have the energy to give again. It’s helpful to recognize the cycle so that you can see why you are feeling lower energy at certain times.

This post was exactly what I needed to hear today! Thank you so much! I have been struggling with some personal issues and I discovered eating clean and your website and it changed my life. Recently I have been struggling to find that inter drive and motivation and giving in to my weaknesses. Reading this has helped to spark that motivation and desire to do whats best for me and to be the best and healthiest me possible… regardless of all the negativity I face in life. Thank you so much! 🙂

Thank you for posting this. I’m doing my shopping tomorrow and this gives me inspiration. I have to say I totally agree with the not eating after a certain time too. I feel the difference the next day if I’m not snacking. When I’m ‘good’, I stop eating after dinner.

Lisa – Yes! It does make a difference. I also find that I have to be sure and get to bed on time when I’m being strict about this rule simply because I don’t want hunger to get the better of me right before bed. But that’s a good thing. More sleep is always good!

Emily – Thank you! I’m so happy you found it helpful. In a way, I miss the beginning when I first started eating clean. I miss that fire. But now I just cannot see eating any other way. So that’s good too! 😉

Hey there! I just wanted to thank you for taking the time to post on your blog. I have learned SO much from you and your amazing recipes! I LOVE the chocolate chip cookies…saw them first on Katy’s blog (think pretty thoughts) :o) I made them with carob chips once and with raisins the other time. SO SO SO GOOD!!! Made the doughnuts yesterday and the kids loved them! You are so inspiring and your determination is totally motivating! I’m still on the hunt for chia seeds, I was reading their health benefit yesterday, man alive, they are amazing! I need to heed your advice about not eating past 7pm, I do that ALL the time! Have a wonderful day and keep it up!! Be blessed! Joy

Joy – Thank you so much! What a nice comment! Yes, chia seeds are fabulous little things! I don’t include them in enough of my recipes. If you can’t find them in the stores, try ordering on line. Totally worth it!

Thanks for posting! This is exactly what I needed, I’ve been struggling for the last month, returning from vacation. I keep thinking, next week, I’ll get back in the swing, but next week turns into last week and I haven’t budged and I’m fighting the cravings for everything bad for me. You are amazing! I always turn to you for good food, advice and motivation. Thank you for everything you do here, I’m sure you’ve saved a lot of us out here trying to be clean and healthy!

I just found this website 9 months later of changing my lifestyle to eating clean and exercising as a daily routine AND with that proud to say 50lbs lighter and in the very best fit of my life at 30yrs old!!! You are an inspiration and your website is so inspirational and motivating. Cannot wait to start preparing some NEW clean recipes!!!!

Wow. So glad I found your blog. You are fantastic! Your words of encouragement and your realistic approach to clean eating. I’ve fallen off the clean wagon since giving birth to my 3rd baby 9 months ago. I’m very “healthy” (a big runner) but I have SUCH a hard time with the key ingredient of healthy eating. I’m back on board. And I will be visiting your website frequently to keep me motivated when I’m lacking the drive.

Great tips! My biggest issue is traveling. It’s hard to find low carb and gluten-free food on the road, and it’s definitely harder to get the exercise I need. But I always see the first day back as “a new beginning”. That helps!

This is exactly what I needed to hear! I fell off the wagon (well, jumped… It’s been a rough month and I’ve been eating pretty badly) and I couldn’t figure out how to start back up. Your advice is so unintimidating and it doesn’t make me feel guilty! Thank you very much, I can’t wait to make my list and get back to healthy!

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The Gracious Pantry is an ever-growing collection of real food recipes and cooking information. My focus is to further support the real food movement and inspire people to store, prep and cook with real food. Read more about Tiffany...